Mallard Crossfit – CrossFit
Workout
Grown Ups (Time)
Freedom (RX’d)
Teams of 2
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press (75/55)
40 Double Unders
Partner 2:
Max Calorie Air Bike/Row
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.
Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) – 100 calories (100) = 8:20 (score)
Independence
4 Rounds (each)
Partner 1:
30 Double Unders
15 Toes to Bar
15 Push Press (75/55)
30 Double Unders
Partner 2:
Max Calorie Air Bike/Row
Liberty
4 Rounds (each)
Partner 1:
40 Single Unders
15 Hanging Knee Raises
15 Dumbbell Push Press (light)
40 Single Unders
Partner 2:
Max Calorie Air Bike
Target number of Calories: 175/130+ Calories
Minimum number of Calories before scaling: 125/100 Calories
Target time: 16-18 minutes (with calories deduction)
Time cap each: 22 minutes (with calories deduction)
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
4 rounds:
10 Body Row on Racked Barbell @ moderate weight RPE 7
-rest 30 seconds-
10 Single Arm DB Skull Crusher (each side) @ moderate weight RPE 7
-rest 30 seconds-
10 Single DB Double Head Curl @ moderate weight RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Body Row on Racked Barbell
Single Arm DB Skull Crusher
Single DB Double Head Curl
